Do you all pull sumo or conventional? I’ve always pulled conventional (usually snatch grip), but I can’t seem to 1) keep my low back arched, 2) keep my knees bent less than 90 degrees, AND 3) keep my shoulders behind the bar all at the same time.
I tend to squat pretty wide, so I’m going to try sumos. On the other hand, it seems like most of the photos at elitefts show most of the Westside guys pulling conventional. I’ve searched here and couldn’t find any articles devoted to sumo pulling. Is there a certain body type that works better for one or the other? I’m not a powerlifter; will either way be significantly more beneficial from an “athletic” standpoint? How much should I expect my upper back and traps to atrophy if I switch from snatch grip pulls to sumos?
I realize this post is pretty vague; any advice on choosing a style or transitioning from conventional to sumo would be great. Thanks.
WF,
Nothing wrong with switching up the Deadlift grips. Conventional, shoulder width mixed grip, can be used, sumo, snatch, etc, can also be used. I vary all my athletes in all methods. They are all different in strength in each, limb length, etc, can decide what a person is best in.
As far as activation…snatch, posterior chain hamstrings lowback
conventional - posterior chain
Sumo - posterior chain, major glute and ham activation (my favorite)
Get the point…all work the posterior chain. This development is needed for athletes. That is where speed comes from and power.
Make sure to wear flat soled shoes when deading or squatting. Much better for stance and leverage. Other shoes put you at wierd angles.
[quote]W.F.Call78 wrote:
Do you all pull sumo or conventional? I’ve always pulled conventional (usually snatch grip), but I can’t seem to 1) keep my low back arched, 2) keep my knees bent less than 90 degrees, AND 3) keep my shoulders behind the bar all at the same time.
I tend to squat pretty wide, so I’m going to try sumos. On the other hand, it seems like most of the photos at elitefts show most of the Westside guys pulling conventional. I’ve searched here and couldn’t find any articles devoted to sumo pulling. Is there a certain body type that works better for one or the other? I’m not a powerlifter; will either way be significantly more beneficial from an “athletic” standpoint? How much should I expect my upper back and traps to atrophy if I switch from snatch grip pulls to sumos?
I realize this post is pretty vague; any advice on choosing a style or transitioning from conventional to sumo would be great. Thanks.[/quote]
Your knees shouldn’t be bent less than 90 degrees, this is a deadlift not a squat. Generally how I deadlift is to start with my back at a 45 degree angle and then bend my knees as little as possible to get to the bar.
As for keeping your shoulder behind the bar, what I like to do is lean back in my starting position, so that if I were to let go of the bar I would fall backwards. If you don’t start with your shoulders behind the bar, they definitely aren’t going to end there.
As for conventional vs. sumo lifting, experiment. I personally conventional deadlift about the same as I sumo deadlift. Work on whichever one you’re worse at.
I wanted to resurface this thread since I am considering trying to pull sumo instead of traditional/snatch grip. I am curious as to whether anyone truly sees any drawbacks of one style versus the other. Also, is there any general feeling as to which style enables someone to pull more weight or is it strictly dependent on the individual?
I can pull more sumo than convential, 385-355, purely because its less distance for the bar to travel i think. Also I had used Westside methods for a long time and built up my hams and glutes a lot so that may contribute as well.
I read a programme which famous Russian wrestler Karelin used, in which the only pulling exercise was deadlift. As style is not mentioned in the programme, I want to use the one which works the latissimus better. Which style do you think this is - sumo or conventional?
I pull Sumo and I love it. It’s great for your hamstrings and when you first try it you’ll be shocked at the smaller ROM. The first time I ever did Sumos, I got to the top of the lift and thought to myself “the lift is over already?!” I also find that Sumos don’t bloody my shins as much as conventional
[quote]ExNole wrote:
PublickStews wrote:
I also find that Sumos don’t bloody my shins as much as conventional
For some reason that’s true for me too.[/quote]
This is because sumo style lifting does not pull the bar toward you as much as conventional.
At the start of the pull the shoulders should be in front of the bar when viewed from the side - it’s your shoulder girdles that should be directly over the bar. Knees should not be bent less than 90 in the conventional lift, unless your legs are super short on a super long torso.
Back flat (not vertical), shoulders in front drive your feet through the floor with your quads to get started, raising your hips and shoulders at the same rate. Finish the pull with hips, glutes and hammies while keeping your back flat.
If you lose proper form, your lifting too heavy. Back off until you get stronger or suffer low back problems.
[quote]SWR-1222D wrote:
strongFB wrote:
I like to dead
Sorry for the hijack but after seeing this comment, I was thinking how good it would look on a t-shirt, and how many people would be confused by it…[/quote]
Haha, I’ve said that a few times. I’ve actually got a shirt with that right now…absolute hysteria from other people around me.
[quote]sifuinkorea wrote:
ExNole wrote:
PublickStews wrote:
I also find that Sumos don’t bloody my shins as much as conventional
For some reason that’s true for me too.
This is because sumo style lifting does not pull the bar toward you as much as conventional.
At the start of the pull the shoulders should be in front of the bar when viewed from the side - it’s your shoulder girdles that should be directly over the bar. Knees should not be bent less than 90 in the conventional lift, unless your legs are super short on a super long torso.
Back flat (not vertical), shoulders in front drive your feet through the floor with your quads to get started, raising your hips and shoulders at the same rate. Finish the pull with hips, glutes and hammies while keeping your back flat.
If you lose proper form, your lifting too heavy. Back off until you get stronger or suffer low back problems.
-SK[/quote]
I would agree with you much more if you were talking about the olympic lifts’ 1st pull stage. This is not the most efficient way to deadlift however. Siff, Simmons and others have commented on this. Shoulders start behind the bar in the DL, over or in front for oly pulls. You create much better leverage.
I’m definately with sumo, althouhgh I haven’t deadlifted in MONTHs and MONTHS I’m now deadlifting and just started last week and did 405x5 easy, probably just keep addin weight until I can no longer do 5’s…like 420x5 next week.
ANyways yeah sumo’s are great. I’m only working on conventional cause I’ve never really done them, most of my strength from deadlifts are pretty much from squatting and assistance cause haha to be honest I’ve never really done deadlifts!
